Welcome,
Wishing you peace,
Well-being,
And mindful presence over the holidays and into the new year.
Sitting in a comfortable upright posture,
Gently close your eyes,
Sense into your body,
Bringing yourself into the present moment by feeling the touch of your body in the chair,
Allowing the chair to support you.
Feel your feet contacting the ground and feel that connectedness.
Take a slow,
Deep breath.
And a slow,
Full exhalation.
Take another breath in two,
Three,
Four,
Out two,
Three,
Four.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Exhale two,
Three,
Four.
Exhale two,
Three,
Four.
Exhale two,
Three,
Four.
Moving with a slow,
Rhythmic breath,
Allowing the facial muscles to relax.
Let your awareness drop into the center of your chest.
Breathe naturally and imagine your breath coming in and out through your heart.
Let each inhalation caress and soften your inner heart space.
Become aware of the golden flame in the center of your chest.
You might visualize it or simply feel its warm,
Glowing presence.
With each inhalation,
The flame glows.
With each exhalation,
It radiates light through the heart,
Front,
Sides,
And back.
Rest your awareness gently in the flame.
Inhale and it glows.
Exhale and it radiates.
Keep softening and relaxing the inner heart,
Spreading the glow of your inner flame throughout your body and out into the room.
With this mindful awareness,
Bring to mind thoughts of the holidays,
Some of the expectations and stresses that are present for you today.
What thoughts do you notice?
Simply be aware of them coming and going.
You don't need to do anything about them now or follow them.
Just being aware of them as mental events.
Let them arise,
Acknowledge them,
And let them go like leaves on a stream drifting away downstream.
What emotions do you notice?
What mood is present when you bring this up?
Again,
Simply be aware of them coming and going.
You don't need to do anything about them now.
Just being aware.
Let them arise,
Acknowledge them,
And let them go.
Your thoughts and feelings are like scenes on a movie screen coming and going.
You can sit back and let them come and go and know you don't have to get caught up in the storyline or the plot.
What body sensations are present?
Do a quick scan and notice places of tightness or tension,
Forehead,
Face,
Jaw,
Shoulders,
Belly,
Back,
Or wherever you notice.
Just feel it and know that it's here and it's okay.
Stay with it for a bit and be curious about it.
Now if you like,
You can breathe into this area of tension to clear it out and break up the tension and on the out breath,
Let go of the tension and let it drain away.
Do this for a few breath cycles and imagine the stress or tension flowing away and draining out of your fingers and feet.
Take a moment to notice what this feels like.
Now notice what areas are relaxed and at peace,
Allowing yourself to rest in this.
Take a moment to feel what this feels like.
Now let your breath resume in natural easy rhythm.
We'll just follow our breathing for a few minutes.
There's no place to go,
Nothing to do.
Just resting in the breath,
Following and feeling the actual sensations of your breathing.
Let the breath breathe itself.
When you notice your mind wandering away from this breath awareness without giving yourself a hard time,
Gently redirect your focus on the breath,
Letting the breath be an anchor to the present moment,
An anchor that you can use anytime you wish to center and calm yourself when needed during the holidays.
Giving the breath,
Breathing in and breathing out.
Giving yourself permission to relax and enjoy this moment.
Now return to the image of the flame.
Become aware of the golden flame in the center of your chest.
You might visualize it or simply feel its warm glowing presence.
With each inhalation,
The flame glows.
With each exhalation,
It radiates light through the heart,
Front,
Sides and back.
Rest your awareness gently in the flame.
Inhale and it glows,
Exhale and it radiates.
Keep softening and relaxing the inner heart,
Spreading the glow of your inner flame throughout your body and out into the room.
As you do this,
Know in your heart that you are doing the best you can these holidays.
Know that there may be situations that you have no control over and you can let it go and let it be.
That you can't control the situation or other people,
But you can control your response to it mindfully.
And you can learn to accept things that you can't control by being mindfully present,
Using the breath whenever you need to pause and reflect.
Find yourself some compassion and caring,
Saying,
May I experience peace and happiness these holidays.
May my family,
Friends and loved ones experience peace and happiness these holidays.
Allow yourself to rest in this loving kindness.
May we remember and be in touch with the true reason for the holidays,
Your own special values that are important and not get caught up in the messages from external sources.
Make an intention for yourself to bring these mindful holiday messages with you,
To actively cultivate the peace,
Calm,
Balance and loving kindness with you throughout the holiday season.
Take another slow deep breath.
The light in me honors,
Cherishes the light in you.
When we are both in the same place,
We are one.
Namaste.
Happy Holidays.
